3 DAYS WORKOUT
Training Level: Beginner
Days Per week: 3
With this workout you focous should be no your technique not the you're lifting.Get the technique right in this workout
then move on to a more advanced workout (Like this 4 day split) after 8-10 weeks.
The workout Hits your chest/triceps on Monday , back /biceps on Wednesday and legs/shoulders on Friday .Abs and lower back should be worked after each workout with 2 exercises.
MONDAY - CHEST AND TRICEPS
CHEST
EXERCISES S REP
BARBELL BENCH
PRESS 4 12,10,10,10
BARBELL INCLINE
BENCH PRESS 2 10
TRICEPS
EXERCISES S REP
DIPS 3 al fallo
BARBBELL TRICEP
EXTENSIONS 3 10
Notas:
Have a 10min warmup before you begin your workout.Have your bench at a 30 degree angle for incline bench press.
Make sure you lean forward to focus the work on your lower chest. Use assisted dip machine if you cannot do body weight.
Light weights only for skullcrus,focus on form.
WEDNESDAY - BACK AND BICEPS
BACK
EXERCISES S REP
PULL-UPS 3 6-10
SEATED CABLE
ROWS 3 6-10
ONE-ARM DUMBBELL
ROW 3 6-10
BICEPS
EXERCISES S REP
EZ BAR CURL 3 8-10
CONCENTRATION
CURLS 3 10
Notas:
Have a 10 min warm up before you begin your workout.
Focus on form.
Use lat pull downs if you can not do pull ups.
Can use EZ bar for barbell curls.
FRIDAY - LEG AND SHOULDER
LEG
EXERCISES S REP
LEG PRESS 4 12,10,10,10
LEG EXTENSIONS 3 12
STANDING LEG CURL 3 12
SHOULDER
EXERCISES S REP
SEATED BARBELL
MILITARY PRESS 3 8-10
POWER PARTIALS 3 10
Notas:
Have a 10 min warm up before you begin your workout.45 deg leg press,start
with 75% of your max and add weight on each set.
Lateral raises-focus on form using light weights.
Days Per week: 3
With this workout you focous should be no your technique not the you're lifting.Get the technique right in this workout
then move on to a more advanced workout (Like this 4 day split) after 8-10 weeks.
The workout Hits your chest/triceps on Monday , back /biceps on Wednesday and legs/shoulders on Friday .Abs and lower back should be worked after each workout with 2 exercises.
MONDAY - CHEST AND TRICEPS
CHEST
EXERCISES S REP
BARBELL BENCH
PRESS 4 12,10,10,10
BARBELL INCLINE
BENCH PRESS 2 10
TRICEPS
EXERCISES S REP
DIPS 3 al fallo
BARBBELL TRICEP
EXTENSIONS 3 10
Notas:
Have a 10min warmup before you begin your workout.Have your bench at a 30 degree angle for incline bench press.
Make sure you lean forward to focus the work on your lower chest. Use assisted dip machine if you cannot do body weight.
Light weights only for skullcrus,focus on form.
WEDNESDAY - BACK AND BICEPS
BACK
EXERCISES S REP
PULL-UPS 3 6-10
SEATED CABLE
ROWS 3 6-10
ONE-ARM DUMBBELL
ROW 3 6-10
BICEPS
EXERCISES S REP
EZ BAR CURL 3 8-10
CONCENTRATION
CURLS 3 10
Notas:
Have a 10 min warm up before you begin your workout.
Focus on form.
Use lat pull downs if you can not do pull ups.
Can use EZ bar for barbell curls.
FRIDAY - LEG AND SHOULDER
LEG
EXERCISES S REP
LEG PRESS 4 12,10,10,10
LEG EXTENSIONS 3 12
STANDING LEG CURL 3 12
SHOULDER
EXERCISES S REP
SEATED BARBELL
MILITARY PRESS 3 8-10
POWER PARTIALS 3 10
Notas:
Have a 10 min warm up before you begin your workout.45 deg leg press,start
with 75% of your max and add weight on each set.
Lateral raises-focus on form using light weights.